A year of progress.

Props man, good stuff. What did your training and diet look like for the duration?

I kept my macros at 60/25/15 -- P/F/C.

As for training, I started with SS (Starting Strength) and eventually moved to a 5-day Split.

Great job bud! I got to that tipping point at well when I was approaching 230lbs. For 5'8" that's bs. I finally started and haven't stopped. Below 200 now and goal is 160 around Sept 1st.

I need to get more info from you on your workout routine. Do you take any suppliments, etc.

Since I've been getting messages like this I'll just post my routine here.

As for my diet, my diary is open. I started using MFP a little late, most of my records were on paper for a while. Still same diet in diary though.

As for my routine, its very similar to Zyzz's routine.

Monday - Chest/Arms
Incline DB Press - 3 sets x 8-12 reps
Incline DB Fly - 3 x 8-12
Barbell Bench Press - 3 x 8-12
Lying DB Fly - 3 x 8-12
DB Curls - 3 x 8-12
Hammer Curls 3 x 8-12
Preacher Curls 3 x 8-12
Chest Dips 3 x Till Failure

Tuesday - Leg day
Squats 4 x 10
Leg Press 3 x 8-12
Leg Exentions 3 x 10
Stifflegged Deadlifts 3 x 8-10

Wednesday - Triceps / Calves
Chinups 4 x till failure
Close-Grip Benchpress 3 x 8-12
Pulldowns 4 x till failure
Skull Crushers 3 x 8-12
Standing Calf Raises 2 x Fail
Donkey Calf Raises 2 x Fail

Thursday - Shoulders/Abs
Military Press 4 x 8-10
Upright rows 3 x till failure
Front Raies 3 x till failure
Lying Rear Delt Raises 3 x 8-10
Hanging Leg Raises 3-4 x Till failure
Crunchy Frog - 3-4 x Till Failure

Friday - Back Day
Deadlifts 4 x 8-12
Bent over Rows 3 x 8-12
T-Bar Rows 3 x 8-12
Wide-Grip Chinups 3 x Till Failure


Drink only Water, and Greentea.

No Sugar, No sweets (Other than sugar free gum and greek yogurt), No soda, No Fast Food, No Unhealthy Snacks.

Stick with it, and youll see results.

As for Supplements

BSN Protein for Pre and Post Workout
Whey Protein Isolate to mix with foods for added Protein intake
Fish Oil Caps 3x a day
Potassium (for my joints)
Vitamin C
Multivitamin (I like the GNC Energy and Metabolism for men, but One a Day is great)
Creatine ( 3 weeks on, 1 week off)
Jack3d or Craze (Pre-Workout)


Also if anyone wants to add me to friends, feel free to. I enjoy trying to motivate others and keep friends on track. I haven't given up so neither should you.

OMG!

You're an inspiration!

Could you describe more about your progress, story, motivators?

As for my motivators, I didn't want to turn out like a lot of local young adults, hooked on drugs, going no where in life. Also, my older brother, who has been fighting with obesity and social anxiety his entire life decided to make changes and start going to the gym and meeting people out in the world. I figured if he could do it, I can do it. Just gotta have faith in yourself and remember there's no instant-gratification, this is a slow process and you just have to keep at it and know you're gonna get there.